1 small spaghetti squash 1 clove garlic minced
1/2 diced onion
About 1/2 broccoli
1/2 cup (125 mL) sliced mushrooms
3/4 cup (175 mL) green pepper, diced
About 6 dried tomatoes, chopped
About 12 olives, sliced (green or black)
1/2 block (250g) of tofu or tempeh, cut into cubes (you can also put chicken or cooked shrimp)
1 tsp (5 ml) chili powder
1/2 tsp (2.5 ml) smoked paprika
1 tsp (5 ml) dried herbs (basil, oregano, thyme, rosemary etc.)
1 tbsp (15 mL) Dijon mustard
Salt and pepper to taste
Cheese for baking (optional)
1- Preheat the oven to broil.
2- Make small slits in the squash and cook in the microwave for 2 minutes to soften.
3- Cut the squash in half lengthwise and return to the microwave for about 5 to 7 minutes or until it is fraying with a fork (start with 1 to 2 minutes and check before put it back in the microwave for another 2 minutes).
4- In a nonstick skillet over medium heat, heat 1 tsp. oil and sauté garlic and onion in for 2 minutes. Add the vegetables, tofu and spices and cook for about 7 minutes, stirring occasionally.
5- Add salt and pepper and remove from heat.
6- Shred the spaghetti squash with a fork and transfer the contents to a large bowl.
7- Add the Dijon mustard, tofu and cooked vegetables to the frayed squash and mix.
8- Fill the spaghetti squash with all the preparation.
9- Spread the grated cheese on the squash and put in the oven for 3 to 5 minutes or until the cheese is lightly grilled.
10- Serve and enjoy!
Nutritive Value per portion
(1 spaghetti squash)
Energy : 480 kcals
Proteins : 35 g
Carbohydrates : 35 g
Total fat: 25 g